Ga yawancin mu, man gyada baya buƙatar gabatarwa. Wannan abin da aka fi so ya zama abin tafi-da-gidanka ga 'yan wasa da wadanda ba 'yan wasa ba kamar yadda tushen kuzari mai gamsarwa. A 'yan kwanakin nan, duk da haka, tabbas kun ga nau'ikan man gyada iri-iri a manyan kantuna.
Wasu suna ƙanƙara da waɗannan foda a matsayin maganin ƙarancin kalori ga masu son man gyada, yayin da wasu ke damuwa game da wasu abubuwan da za su iya haifar da yanke kitsen daga cikin goro. Don haka, mun rushe ribobi da fursunoni na man shanu don haka za ku iya yanke shawarar ko za ku ɗauki ɗan ƙaramin kwalba a kan tafiya ta gaba zuwa kantin kayan miya.
Menene man shanun goro?
Irin wannan man shanu ana yin shi ne daga gasasshen ɓangarorin da aka matse don cire yawancin mai, sannan a niƙa sauran barbashi na goro a cikin ɗanɗano mai ɗanɗano mai ɗanɗano. Da farko an dasa man gyada, amma yanzu za a iya samun man almond a cikin tsari iri daya. Hakanan samfuran suna ba da dandano daban-daban da kari, kamar probiotics ko foda sunadaran.
Yawancin lakabi akan man shanu na foda suna nuna yadda ƙananan kitse (kimanin kashi 90 ƙasa da ƙasa) ya ƙunshi idan aka kwatanta da takwarorinsa na yadawa. Abin da aka bari da shi shine samfurin da ya ƙunshi furotin da carbohydrates. Ga kwatancen macro mai sauri:
Girman fa'ida ɗaya, cokali 2 na man gyada na gari ya ƙunshi:
- Kalori 70
- 2 g mai
- 8 g furotin
- 5 g na carbohydrates
Girman guda ɗaya, cokali 2 na man gyada na gargajiya ya ƙunshi:
- Kalori 191
- 16 g mai
- 7 g furotin
- 7 g na carbohydrates
A kan takarda, wannan na iya zama kamar mara hankali don tafiya tare da nau'i na musamman-yanzu za ku iya samun duk wannan babban dandano na man gyada don ƙarancin adadin kuzari da mai. Amma kawar da wannan kitse ba lallai ba ne ya yi amfani da ku.
Me yasa kuke buƙatar lafiyayyen kitse?
Kitsen da ke cikin man goro shi ne yafi nau'in unsaturated Lafiyayyan zuciya: Kimanin kashi 75 cikin 85 na adadin kuzari a cikin man gyada ba su da kyau kuma kusan kashi XNUMX cikin XNUMX na adadin kuzari a cikin man almond ba su da yawa, gami da kitse mai guda ɗaya.
An nuna kayan abinci masu yawan kitse masu yawa, irin su goro, inganta duka cholesterol da hawan jini. Amma ka tuna cewa an nuna waɗannan fa'idodin musamman lokacin da aka yi amfani da kitse ɗaya ɗaya don maye gurbin wasu cikakken kitse ko sarrafa carbohydrates a cikin abincin ku.
Wannan kitsen da ke cikin yada man shanu shima zai iya ƙara gamsuwa da haɓaka gamsuwa na abinci ko abun ciye-ciye, wanda zai iya taimakawa rage yawan cin abinci. Shi ya sa ya kamata ka duba don haɗa aƙalla kitse tare da kowane abinci, kuma ciye-ciye da man goro na iya zama hanya mai sauƙi don yin hakan.
Cream ɗin da aka saba kuma ya ƙunshi bitamin E, sinadirai mai narkewa, wanda ke taimakawa jikin ku sha mai, wanda ake cirewa sosai lokacin da aka cire kitsen daga dukan goro don yin foda. Bincike ya goyi bayan ra'ayin cewa yawan cin bitamin E yana da alaƙa da a mafi kyawun aikin kwakwalwa. Yin amfani da man shanu mai foda kawai na iya zama damar da aka rasa don ƙara ƙarin mai mai amfani da bitamin E a cikin abincin ku. Wato, ana iya samun shi daga wasu tushe, kamar man zaitun, tsaba, da avocado.
Hakanan yana da kyau a faɗi cewa ƴan wasan da ke yin babban juzu'i na horo na iya fa'ida kawai daga wasan karin adadin kuzari na man goro mai cikakken mai. Ƙara man shanu na goro yana ƙara inganta yawan adadin caloric na abinci ko abun ciye-ciye, ba tare da ƙara yawan adadi mai yawa ba. Wannan na iya zama maɓalli ga 'yan wasa waɗanda ke neman samun ƙarin adadin kuzari, amma ba su da sha'awar cin abinci mai yawa a lokaci ɗaya.
'Yan wasa na iya yin la'akari da yin amfani da foda da man shanu na gargajiya a hanyoyi daban-daban don taimakawa wajen biyan bukatun caloric da furotin.
Amfanin
Kamar man shanu na yau da kullun, sigar foda ita ce hanya mai kyau don ƙara ƙarin adadin furotin na tushen shuka zuwa abincin ku. Kuma hakan na iya zama girke-girke na tsawon rai, kamar yadda bincike ya nuna cewa yawan cin furotin na shuka zai iya inganta lambobi daban-daban na cholesterol don inganta lafiyar zuciya. Idan kuna bin yanayin don cin abinci na tushen shuka, waɗannan foda na iya zama zaɓi mai kyau.
Yana da sauƙin dafa abinci
Wani fa'idar yin amfani da foda na man shanu, akan nau'ikan da ake iya yadawa, shine wancan yana da sauƙi a dafa don ba su da kek. Wannan yana nufin suna haɗawa cikin sauƙi da sauƙi cikin oatmeal, yogurt, smoothies, da batters don pancakes da kayan gasa. Da kaina, Ina so in yi bulala yoghurt tare da man gyada foda da ɗan abin zaƙi na tsire-tsire don miya mai ɗimbin furotin na goro wanda ya dace don tsoma sabbin 'ya'yan itace.
Har ma za a iya sake gyara man shanu da ruwa don yadawa idan abin da kake sha'awar a wannan rana shine: garin garin garin cokali 2 idan an sake gyarawa sai a watsa man shanu cokali daya. (Yana da kyau a lura cewa ba zai zama mai tsami kamar na gargajiya ba.)
Ya ƙunshi ƙarancin mai
Har ila yau, yana ɗauke da ƙarancin kitse, man shanun goro sun fi kwanciyar hankali, don haka agogon yana yin hankali lokacin da za ku yi amfani da gwangwani.
Duk da haka, yawancin gyada da man almond sun ƙunshi ƙarin kayan zaki, irin su powdered sugar, wanda zai iya zama damuwa ga 'yan wasa, waɗanda suka riga sun ci abubuwa masu dadi da yawa. Yana yiwuwa a zaɓi zaɓuɓɓukan da ba su da sukari idan kuna ƙoƙarin rage yawan sukarin ku. Duk da haka, yawancin kwalba sun ƙunshi kawai 1 zuwa 2 grams na sukari da aka ƙara a kowace hidima, don haka yana da wuya ya zama tushen tushen ƙara sukari a cikin abincin ku sai dai idan kun ci abinci mai yawa.
Yana da ƙarancin adadin kuzari
Man shanun goro na ƙunshe da ƙarancin adadin kuzari fiye da man shanu na gargajiya, tun da an cire yawancin kitse masu yawan kuzari. Har ila yau, tushen tushen fiber ne da furotin, wanda bincike ya nuna zai iya taimakawa wajen daidaita ci.
Man shanu na foda na iya zama kyakkyawan zaɓi ga mutanen da ke neman hanyoyi masu sauƙi don rage yawan adadin kuzari ko kuma ga waɗanda ke kan rage cin abinci. Sai dai kuma, kimiya ta nuna cewa, cin goro a kai a kai baya taimakawa wajen kara nauyi, duk da cewa yana da wadataccen sinadarin kalori da mai. Wannan yana iya zama saboda kwayoyi suna ƙara gamsuwa da cikawa bayan cin abinci, wanda a zahiri yana rage yawan adadin kuzari daga sauran abinci a ko'ina cikin yini.
Fat ɗin da ba a cika ba da aka samu a cikin goro na iya taimakawa jiki ya ƙone ƙarin adadin kuzari yayin da kuke hutawa, amma wannan tasirin ba a sake yin shi ba a duk karatun. Ana buƙatar ƙarin bincike. Duk da haka, ka tuna cewa man shanu na kasuwanci sau da yawa ya ƙunshi ƙarin kitsen kayan lambu. Saboda wannan dalili, man shanu mai laushi zai iya zama mafi kyau ga lafiyar ku.
Daga karshe sai a samu cokali da cokali, sai a zuba man goro sun kai kusan sau biyu kamar yadda aka saba.